The Paleo Mama

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Nutrition

Is Natural Living Driving You Crazy?

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Was life less stressful for you pre-crunchy? Were you happier before you *knew* all these dangers and toxins and BPA and OH MY GOD DOES IT EVER END?

Do you feel more guilty being a “natural” mom because now you have to live up to the persona? Now you have to make sure you freaking read everything?!

Did your transformation into living natural become a transformation into now feeling like you suck at everything? At least *before* you didn’t know you were choosing harmful ingredients or detergent that could blow up a house. You were oblivious to it, right? You just enjoyed your little, happy life without giving anything else a thought. It was nice.

But now you see all these warnings and labels and artificial food colorings and your brain is about to explode. How can you be a good mom now and CHOOSE to buy something that has corn syrup in it?

Now you have to soak your nuts (hehe!) for 100 hours, and dehydrate your own jerky. You literally cry when you drive through Chick-Fil-A because you are submitting your kids to such dangerous chemicals in the food.

You feel more guilt.

You feel more stressed.

You feel less happy.

You feel less functional.

You….feel……….miserable, exhausted, and anxious.

You don’t enjoy this beautiful life anymore cause you are more stressed about the ugliness in this world. You no longer enjoy learning about natural and healthy living, you stress out when new studies come out and more pressure is now on you.

You CANNOT read ANY more blogs or websites. It’s just too much. You’ve blocked them from your feed. You are on healthy education overload and you are about to throw in your natural living, crunchy towel for good.

You know what moms…AIN’T NOBODY GOT TIME FOR ALL THAT.

The point is that you are TRYING. You are learning. You are making your home the best place that you can for your children. Most moms forget to give their kids their supplements, use disposable diapers over cloth, and forget to soak their nuts. Hell, I order pizza on occasion for my family! It’s OKAY. My kids are not going to die.

Yes, ignorance was bliss before. You gave your dogs crappy kibble without a second thought and your kids loved those Gerber Puffs. C’mon moms! You aren’t going to damage your kids, or your dogs. It’s not the “once or twice” that hurts us, it’s the lifetime of it.

If the natural remedies aren’t working, there is an amazing thing known as medicine. It’s not evil if you do it the right way. It’s a gift.

This is not the granola olympics and we are not trying to win the award of the crunchiest mom. Stop trying to live up to your fantasy Pinterest world and if you have to stop reading all the new articles that come out (don’t stop reading mine!), then so be it!

Go back to the basics. Read my post on how you might not be perfect, but you are enough for your family or this post on how this mother is done trying to make her kid’s childhood magical.

What is it that is most important to you?

Write out 5 things that are the MOST important to you and go from there. If you love pizza and so do your kids? Then eat the damn pizza on occasion. Your kids aren’t going to look back at you and say, “geez mom, how come you let me eat pizza so much?”

What is important to you? Is breastfeeding important to you? Put your energy into that.

Are you literally HATING cloth diapering? Then stop and buy a safe alternative.

Is making your own detergent getting annoying? Then don’t.

Make a decision to do the best that you can and then leave the rest to grace. Grace covers our inadequacies and our guilt and it fills us up with joy.

Go look at your kids face. Do you see a child who is wishing for more from you?

Tomorrow is a new day, my friends!

Is Natural Living Driving You Crazy? | www.thepaleomama.com.001

Why is Bread Bad for You? The Shocking Truth

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“The Whiter The Bread, The Sooner You’re Dead.”

It has been known for a long time that white bread and refined grains in general aren’t particularly nutritious.

Nutritionists and dietitians all around the world have encouraged us to eat whole grains instead.

But grains, especially gluten grains like wheat, have been under intense scrutiny in recent years.

Many respected health professionals now claim that bread and other sources of gluten grains are unnecessary at best and potentially harmful.

Bread is High in Carbs and Can Spike Blood Sugar Levels

Even whole grain bread usually isn’t made out of actual “whole” grains.

They are grains that have been pulverized into very fine flour. Even though this process reserves the nutrients, it causes these products to be digested rapidly.

The starches in bread get broken down quickly in the digestive tract and enter the bloodstream as glucose. This causes a rapid spike in blood sugar and insulin levels.

Even whole wheat bread spikes blood sugar faster than many candy bars (1).

When blood sugar goes up rapidly, it tends to go down just as quickly. When blood sugar goes down, we become hungry.

This is the blood sugar roller coaster that is familiar to people on high carb diets. Soon after eating, they become hungry again, which calls for another high-carb snack.

Elevated blood sugars can also cause glycation at the cellular level when the blood sugars react with proteins in the body. This is one of the components of ageing (2).

Studies on carb restricted diets (which eliminate/reduce starches and sugars) suggest that individuals who are diabetic or need to lose weight should avoid ALL grains (3, 4,5).

[box]Bottom Line: Most breads are made of pulverized wheat. They are easily digested and rapidly spike blood sugar and insulin levels, which can lead to the notorious blood sugar “roller coaster” and stimulate overeating.[/box]

Bread Contains a Lot of Gluten

Wheat contains a large amount of a protein called gluten.

This protein has glue-like properties (hence the namegluten) responsible for dough’s viscoelastic properties.

Evidence is mounting that a significant percentage of the population is sensitive to gluten (6, 7, 8).

When we eat bread that contains gluten (wheat, spelt, rye and barley), the immune system in our digestive tract “attacks” the gluten proteins (9).

Controlled trials in people without celiac disease show that gluten damages the wall of the digestive tract, causing pain, bloating, stool inconsistency and tiredness (10,11).

Gluten sensitivity is also associated with some cases of schizophrenia (12, 13) and cerebellar ataxia (14, 15) – both serious disorders of the brain.

Gluten is probably harmful for most people, not just those with diagnosed celiac disease or gluten sensitivity.

The only way to really know if you’re gluten sensitive is to remove gluten from your diet for 30 days and then reintroduce it and see whether it affects you.

[box]Bottom Line: Most breads are made of gluten grains. Gluten causes an immune response in the digestive tract of susceptible individuals. This can cause digestive issues, pain, bloating, tiredness and other symptoms.[/box]

Bread Contains Other Harmful Substances

Why is Bread Bad for You? The Shocking Truth | www.thepaleomama.com .001

Most commercial types of bread contain sugar or high fructose corn syrup, just like other processed foods.

Sugar causes many adverse effects and eating processed foods that contain it is likely to have detrimental effects on health.

Most grains also include the “anti nutrient” phytic acid.

Phytic acid is a molecule that strongly binds essential minerals like calcium, iron and zinc, preventing them from being absorbed (16).

Soaking grains before baking can degrade the phytic acid, which should improve the availability of minerals.

[box]Bottom Line: Most breads contain sugar, which is extremely bad for you. They also contain “anti nutrients” that block the absorption of minerals like calcium, iron and zinc.[/box]

Bread is Low in Essential Nutrients

There is NO nutrient in bread that you can’t get from other foods in even greater amounts.

Even whole wheat bread isn’t as nutritious as you may think.

Not only is it low in nutrients compared to other real foods, it literally reduces the absorption of nutrients from other foods.

  • Calorie for calorie, whole grain breads contain a low amount of nutrients compared to real foods like vegetables.
  • The phytic acid blocks absorption of minerals like iron, zinc and calcium (17).
  • By damaging the intestinal lining, gluten decreases the absorption of all nutrients (18).
  • Grains do not contain all the essential amino acids and are therefore poor sources of protein for humans (19)
  • Wheat fiber may cause your body to burn through its Vitamin D stores much faster and contribute to vitamin d deficiency (20), which is associated with cancer, diabetes and death (21, 22, 23).

[box]Bottom Line: Most breads aren’t very nutritious and the proteins in them aren’t of much use. A damaged intestinal lining along with phytic acid reduces availability of nutrients. Wheat may also exacerbate vitamin d deficiency.[/box]

Whole Wheat Raises The Bad Cholesterol

In one study, 36 men were randomized into two groups.

They were instructed to eat either whole oat cereal or whole wheat cereal (24).

After 12 weeks, the researchers measured blood lipid levels in both groups.

The oat cereal decreased LDL cholesterol and small, dense LDL. Basically, whole oats significantly improved the blood lipid profile.

However, the whole wheat cereal increased total LDL cholesterol by 8% and small, dense LDL by a whopping 60%.

Small, dense LDL is the type of cholesterol that is strongly associated with heart disease (25, 26).

What this means is that whole wheat significantly harms blood lipids and may drastically raise your risk of heart disease.

Yes, that slice of “heart-healthy” whole wheat bread may be killing you.

[box]Bottom Line: Eating not-so-”heart healthy” whole wheat may raise small, dense LDL cholesterol by a whopping 60%. This type of cholesterol is strongly associated with heart disease.[/box]

Whole Wheat is Just “Less Bad” Than Refined Wheat

It is true that whole grain breads are better for you than breads made with refined grains. They contain more nutrients and fiber.

However, they’re just the lesser of two evils. It’s like comparing unfiltered cigarettes to filtered cigarettes. Filtered cigarettes are less harmful, but that does not make them healthy.

If you really must include bread in your life, then there are some options that aren’t quite as bad.

Bread made with soaked and sprouted grains may be less bad for you than regular bread. Preparing it this way reduces the amount of phytic acid.

Ezekiel bread, for example, is made of sprouted grains. This probably makes it less unhealthy than other breads. Gluten-free breads may also be healthier than those made with gluten grains like wheat, spelt, rye and barley.

[box]Bottom Line: Whole grain breads are better for you than breads made with refined grains, but the best option is no bread at all. Breads made with soaked and sprouted grains may be less unhealthy.[/box]

Take Home Message

Anyone who needs to lose weight, has digestive issues or is somehow affected by the western diet should eliminate bread and other sources of gluten grains.

If a damaged intestinal wall, blood sugar roller coaster, bloating, tiredness and a 60% increase in small, dense LDL isn’t a good enough reasons to quit eating bread, then I don’t know what is.

 

Original Article was posted by Kris of Authority Nutrition and republished with permission. 

Oh My Ghee Fat Bombs

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Ever since I was able to, successfully, reverse 6 cavities that I acquired postpartum, I have made sure that we continue our use of high fat products, like ghee. Ghee is butter that has been simmered over heat to remove any milk solids. Many who are lactose intolerant, or who follow strict Paleo guidelines, find that they can eat ghee without any adverse side effects.

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I buy ghee by the gallon and we use it on everything. I love the taste of it…slightly sweet and a little bit *nutty*. Not only does ghee taste delicious, but it is, also, very high in fat-soluble vitamins A, D, E, and K…especially vitamin K2. Also, have you ever heard of Activator X? Dr. Weston A. Price, a prominent dentist, discovered that Activator X, a hormone similar to vitamin D, is the missing nutrient in modern diets. Activator X is found in the grassfed dairy of animals that are grazing on rapidly growing green grass. Butter that has a deep yellow or orange color, has more Activator X in it is produced from grassfed milk that is from cows that are grazing on rapidly growing grass. So, needless to say, ghee is a extremely nutritious food that should be added to every diet!

I try to add ghee to most recipes calling for butter. If you can’t afford ghee, you can easily make your own. I prefer to buy my ghee from a very trustworthy source who uses traditional Ayurvedic methods to make their ghee. I have a hard time sourcing raw butter in my area, but if you have a source for quality butter, then you could make your own ghee at home.

Also, I make sure that my family takes Fermented Cod Liver Oil (FCLO) daily. Fermented cod liver oil is oil that is pressed from the fresh liver of cod, is rich in vitamins D and A. I believe that everyone should be taking FCLO, especially children and pregnant women. I added FCLO to this recipe to make it an easy way to slip that supplement into my kid’s bellies, however, you can leave this out if you would like.

The Elliot Homestead inspired this recipe! I’ve been making her Butter Buttons for months now, and my kids love them! Make sure you jump on over to her beautiful website and see some of her amazing farming posts!

Oh My Ghee Fat Bombs

Adapted with permission from The Elliot Homestead

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INGREDIENTS 

DIRECTIONS: 

  1. Add all the ingredients to a food processor.
  2. Process till blended and soft. Scrape the sides and then process again.
  3. Add the mixture to a plastic bag.
  4. Slice a small hole on the end and form into small balls or buttons and place on a plate.
  5. Freeze till the balls are set.
  6. Add the balls to a plastic bag or freezable dish and keep in the freezer

Oh My Ghee Fat Bombs | www.thepaleomama.com.001

 

Go ‘Crackers’ Over this Wheat-Free Snack Alternative!

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One of the things that was tough for my husband to give up when he first started cutting out wheat and grains from his diet was crackers.  He just loved having crackers with cheese or with his soup.

So, I had to try to come up with an alternative for him, and I came up with a great one, if I do say so myself.  Of course!  Slices of fresh jicama.

If you’ve never seen or tried a jicama before, you’ll likely find it in the exotic section of your local grocery store, or more commonly, at a farmer’s market or Asian market.

What a tasty, veggie, and a fantastic replacement for crackers.

INGREDIENTS:

PREPARATION: 

  • Sprinkle Himalayan salt over jicama slices.
  • Squeeze lime juice over jicama.

You can keep it this simple, or top the jicama with any cracker topping you like, such as cheese or olive oil.

So quick simple and satisfying.  I know you’ll just go crackers over this one!  (You may all stop groaning now, thank you)

Jicama Crackers-A Wheat Free Snack Alternative | www.thepaleomama.com.001

10 Healing Herbs to Grow in Your Survival Garden

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For many, the time has come to plan our summer gardens.   My interest is a bit self-serving in that I am in the process of rethinking my own garden and while I grow an abundance of rosemary, lavender and peppermint, this year will be an ideal time to replace some tired shrubs with plants that will work for me.  Healing herbs will fit the bill quote nicely.

Herbs have been used for centuries to sooth and to heal.  According to Wikipedia:

 Herbs have long been used as the basis of traditional Chinese herbal medicine, with usage dating as far back as the first century CE and before. Medicinal use of herbs in Western cultures has its roots in the Hippocratic (Greek) elemental healing system, based on a quaternary elemental healing metaphor.

With such a long history of use it makes perfect sense that you would want to include a selection of herbs in the survival garden.

Healing Herbs for the Healing Garden 

Basil:  People don’t usually think of basil as a healing herb and yet traditionally, it is called the “king of herbs”.  It is used medicinally as a natural anti-inflammatory and is thought to have mild antiseptic functions. Some healing uses are for flatulence, lack off appetite, nausea and cuts and scrapes.
It is also superb on spaghetti and in pesto but then you already knew that.  Basil is an annual plant so you will have to start anew each year.

German Chamomile:  Chamomile is one of the most popular herbs in the Western world.  Its flower heads are commonly used for infusions, teas and salves.  These in turn can be used to treat indigestion, anxiety and skin inflammations.  As a tea, it serves as a mild sedative to help with sleep.

Feverfew:  This perennial is a member of the sunflower family and has been used for centuries in European folk medicine as a remedy for headaches, arthritis, and fevers. The name feverfew comes from a Latin word meaning “fever reducer.”

Its  many uses include easing headache pains – especially migraines.  This is done by chewing on the leaves.  A tea made from the leaves and flowers is said to relieve the symptoms of arthritis.

Lemon Balm:  Lemon balm is a member of the mint family.  Considered a calming herb, it has been used as far back as the Middle Ages to reduce stress and anxiety, promote sleep, improve appetite, and ease pain and discomfort from indigestion.  Even before the Middle Ages, lemon balm was steeped in wine to lift the spirits, help heal wounds, and treat venomous insect bites and stings.

As with many other herbs in your healing garden, lemon balm promotes relaxation and a sense of calm.

Parsley:  While not one of my favorites, there is nothing like a sprig of parsley to take away bad breath.  It is no wonder that this biennial (meaning it lives for two years) is used to decorate and garnish plates in the fanciest of restaurants.

10 Healing Herbs to Grow in Your Survival Garden | www.thepaleomama.com .001

When brewed as a tea, parsley can help supplement iron in a person’s diet, particularly for those who are anemic. Drinking parsley tea also boosts energy and overall circulation of the body, and helps battle fatigue from lack of iron.  Other uses?  Parsley tea  fights gas and flatulence in the belly, kidney infections, and bladder infections.  It can also be an effective diuretic.

Sage:  Did you know that the genus name for sage is “salvia” which means “to heal”? In the first century C.E. Greek physician Dioscorides reported that sage stopped bleeding of wounds and cleaned ulcers and sores. He also recommended sage juice in warm water for hoarseness and cough. In modern times, a sage tea is used to sooth mouth, throat and gum inflammations.  This is because sage has excellent antibacterial and astringent properties.

Thyme:  Back during medieval times, thyme was given to knights before going in to battle.  The purpose was to infuse this manly man with vigor and courage.

These days, thyme used to relieve coughs, congestion, indigestion and gas.  This perennial is rich in thymol, a strong antiseptic, making thyme highly desirable in the treatment of wounds and even fungus infections.  Thyme is a perennial that does well, even in cooler, Pacific Northwest climates.

Rosemary:  Long ago, rosemary was known as ‘the herb of remembrance.’ Even today, in places like Australia and New Zealand, it is used as a symbol of remembrance since it is known to help sharpen mental clarity and stimulate brain function. You might recall that many statues of the ancient Greeks and Romans show men wearing sprigs of rosemary on their heads – signifying mental acuity.

The needles of the delightfully fragrant rosemary plant can be used in a tea to treat digestive problems.  The same tea can also be used as an expectorant and as a relaxing beverage that is helpful for headaches.  Other healing uses include improving memory, relieving muscle pain and spasms, stimulating hair growth, and supporting the circulatory and nervous systems.

Peppermint: Peppermint has a long tradition of medicinal use. Archaeological evidence places its use far back as ten thousand years ago. It is commonly used to soothe or treat symptoms such as nausea, vomiting, abdominal pain, indigestion, irritable bowel, and bloating and more.
The leaves and stems contain menthol which in addition to use medicinally, is used as a flavoring in food, and a fragrance in cosmetics.  The plant is prolific, growing well in moist, shaded areas as well as in sunnier locations.  The roots emit runners that can quickly overtake the garden so most gardeners prefer to plant peppermint in pots.

The easiest way to acquire a peppermint plant?  Find a friend or neighbor that is growing peppermint to break off a stem.  Place it is a glass of water and in a very short period of times, roots will form an you will have your own peppermint start.

Lavender:  I saved my personal favorite for last. Of course it helps that I have an abundant amount of fragrant lavender in my yard.

A tea made from lavender has many uses with one of the foremost being it’s ability to have a calming effect on a person’s mind and body. To that end, lavender can promote a sense of well-being and alleviate stress. It is also useful for dealing with various gastrointestinal issues such as upset stomachs and flatulence.

Because it is a strong antiseptic, lavender tea, when applied topically, can help heal cuts, wounds and sores. It can also be used to mitigate bad breath.

How Do I Get Started?

With so many to herbs to choose from, where do you start?  A lot will depend on the amount of space you have, the climate, and the availability of seeds, starts, or cuttings.  My recommendation is that you start with three or four herbs that appeal to you from a healing perspective.  Many can be grown in pots on a porch or deck so if space is a problem, you can start modestly.

How to Make an Herbal Tea

The process of making a pot of herbal tea is in itself healing.  Perhaps that has something to do with the proactive effort involved in doing something positive for one’s own self and well-being.  And luckily, brewing an herbal tea is easy.

The Healing Garden: 10 Herbs To Grow in the Survival Garden Backdoor Survival
To make an herbal tea, first bring some cool water to a boil.  While waiting for the water to boil, fetch a non-mental container that will be used to brew the tea.  A quart mason jar works nicely for this purpose.  You do not want to use a metal container since the metal may interfere with the purity and taste of the tea.

Add 2 tablespoons of fresh (or 1 tablespoon of dried herb or crushed seed) to the empty pot or jar for each cup of water.  Then, and this is the important part, add an extra 2 tablespoons of fresh (or 1 tablespoon of dried) herbs “for the pot.”  So, for example, if you are making 2 cups of hot tea, you would use 6 tablespoons of fresh herbs or 3 tablespoons of dried herbs.

Pour the boiling water over the herbs and let them steep, covered, for about 5 minutes give or take.  There is no  exact time since everyone’s strength preference is difference.  When ready, strain the herbs and pour the tea into a cup.  At this point you may want to garnish your heavenly – and healing – cup of tea with honey, citrus fruits or addition herb sprigs.

For iced tea, increase the quantity of herbs in the basic recipe by 1 1/2 to allow for dilution from the melting ice.

The Final Word

In reading about these herbs, you may have noticed that many are reputed to have the same or similar healing qualities.  Do they work?  I can personally vouch for Rosemary and Lavender which I have used as both a tea and as an essential oil.

One thing that is true is that with a little time and for a nominal cost, you can grow the makings for healing teas, infusions and balms in your own garden. Add a dose of sun and some rich potting soil and you will be set to go.  Just keep in mind that while perennial plants will flourish over the winter and will be there for you the following spring, annual plants must be reseeded or restarted every year.

If you would like to learn more about the healing properties of various herbs, the University of Maryland Medical Center has an excellent web site with a lot of useful information about herbs and other alternative medicine topics.  Click on “herbs” then scroll down to the particular herb you would like to learn about.

 

Original Source: Natural Blaze

Bone Broth—One of Your Most Healing Diet Staples

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According to an old South American proverb, “good broth will resurrect the dead.” While that’s undoubtedly an exaggeration, it speaks to the value placed on this wholesome food, going back through the annals of time.

The featured article by Dr. Amy Myers1 lists 10 health benefits of bone broth. Sally Fallon with the Weston A. Price Foundation2 has previously published information about this healing food as well.

First and foremost, homemade bone broth is excellent for speeding healing and recuperation from illness. You’ve undoubtedly heard the old adage that chicken soup will help cure a cold, and there’s scientific support for such a statement.

For starters, chicken contains a natural amino acid called cysteine, which can thin the mucus in your lungs and make it less sticky so you can expel it more easily. Processed, canned soups will not work as well as the homemade version made from slow-cooked bone broth.

For best results, you really need to make up a fresh batch yourself (or ask a friend or family member to do so). If combating a cold, make the soup hot and spicy with plenty of pepper. The spices will trigger a sudden release of watery fluids in your mouth, throat, and lungs, which will help thin down the respiratory mucus so it’s easier to expel.

But the benefits of broth don’t end there. As explained by Sally Fallon:3

“Stock contains minerals in a form the body can absorb easily—not just calcium but also magnesium, phosphorus, silicon, sulfur and trace minerals. It contains the broken down material from cartilage and tendons–stuff like chondroitin sulphates and glucosamine, now sold as expensive supplements for arthritis and joint pain.”

The Healing Influence of Broth on Your Gut

In later years, medical scientists have discovered that your health is in large part dependent on the health of your intestinal tract. Many of our modern diseases appear to be rooted in an unbalanced mix of microorganisms in your digestive system, courtesy of an inappropriate and unbalanced diet that is too high in sugars and too low in healthful fats and beneficial bacteria.

Bone broth is excellent for “healing and sealing” your gut, to use Dr. Natasha Campbell-McBride term. Dr. Campbell’s GAPS Nutritional Protocol, described in her book, Gut and Psychology Syndrome (GAPS), centers around the concept of “healing and sealing” your gut through your diet.

Broth or “stock” plays an important role as it’s easily digestible, helps heal the lining of your gut, and contains valuable nutrients. Abnormalities in your immune system are a common outcome of GAPS, and such immune abnormalities can then allow for the development of virtually any degenerative disease…

The Healing Benefits of Bone Broth

As the featured article states, there are many reasons for incorporating good-old-fashioned bone broth into your diet. The following health benefits attest to its status as “good medicine.”

Helps heal and seal your gut, and promotes healthy digestion: The gelatin found in bone broth is a hydrophilic colloid. It attracts and holds liquids, including digestive juices, thereby supporting proper digestion. Inhibits infection caused by cold and flu viruses, etc.: A study4published over a decade ago found that chicken soup indeed has medicinal qualities, significantly mitigating infection
Reduces joint pain and inflammation, courtesy of chondroitin sulphates, glucosamine, and other compounds extracted from the boiled down cartilage Fights inflammation: Amino acids such as glycine, proline, and arginine all have anti-inflammatory effects. Arginine, for example, has been found to be particularly beneficial for the treatment of sepsis5 (whole-body inflammation).

Glycine also has calming effects, which may help you sleep better
Promotes strong, healthy bones: As mentioned above, bone broth contains high amounts of calcium, magnesium, and other nutrients that play an important role in healthy bone formation Promotes healthy hair and nail growth, thanks to the gelatin in the broth

 

Making your own bone broth is extremely cost effective, as you can make use of left over carcass bones that would otherwise be thrown away. And while the thought of making your own broth may seem intimidating at first, it’s actually quite easy. It can also save you money by reducing your need for dietary supplements. As mentioned above, bone broth provides you with a variety of important nutrients—such as calcium, magnesium, chondroitin, glucosamine, and arginine—that you may otherwise be spending a good deal of money on in the form of supplements.

Easy Chicken Broth Recipe

Both featured articles include a sample recipe for homemade chicken broth. The following recipe was provided by Sally Fallon, writing for the Weston A. Price Foundation.6 Her article also contains a recipe for beef and fish broth. (You could also use turkey, duck, or lamb, following the same basic directions.) For Dr. Myers’ chicken broth recipe, please see the original article.7

Perhaps the most important caveat when making broth, whether you’re using chicken or beef, is to make sure they’re from organically-raised, pastured or grass-fed animals. As noted by Fallon, chickens raised in confined animal feeding operations (CAFOs) tend to produce stock that doesn’t gel, and this gelatin has long been valued for its therapeutic properties.8 As explained by Fallon:

“Gelatin was universally acclaimed as a most nutritious foodstuff particularly by the French, who were seeking ways to feed their armies and vast numbers of homeless in Paris and other cities. Although gelatin is not a complete protein, containing only the amino acids arginine and glycine in large amounts, it acts as a protein sparer, helping the poor stretch a few morsels of meat into a complete meal.”

Besides that, CAFO animals are fed an unnatural diet that is not beneficial for their intestinal makeup, and they’re also given a variety of veterinary drugs and growth promoters. You don’t want any of these potentially harmful additives in your broth, so make sure to start off with an organically-raised product.

Ingredients for homemade chicken broth 9

Bone Broth - One of Your Most Healing Diet Staples | www.thepaleomama.com .001

  • 1 whole free-range chicken or 2 to 3 pounds of bony chicken parts, such as necks, backs, breastbones, and wings
  • Gizzards from one chicken (optional)
  • 2-4 chicken feet (optional)
  • 4 quarts cold filtered water
  • 2 tablespoons vinegar
  • 1 large onion, coarsely chopped
  • 2 carrots, peeled and coarsely chopped
  • 3 celery stalks, coarsely chopped
  • 1 bunch parsley

Please note the addition of vinegar. Not only are fats are ideally combined with acids like vinegar, but when it comes to making broth, the vinegar helps leech all those valuable minerals from the bones into the stockpot water, which is ultimately what you’ll be eating. The goal is to extract as many minerals as possible out of the bones into the broth water. Bragg’s raw apple cider vinegar is a good choice as it’s unfiltered and unpasteurized.

Cooking Directions

There are lots of different ways to make bone broth, and there really isn’t a wrong way. You can find different variations online. Here, I’ll offer some basic directions. If you’re starting out with a whole chicken, you’ll of course have plenty of meat as well, which can be added back into the broth later with extra herbs and spices to make a chicken soup. I also use it on my salad.

  1. Fill up a large stockpot (or large crockpot) with pure, filtered water. (A crockpot is recommended for safety reasons if you have to leave home while it’s cooking.)
  2. Add vinegar and all vegetables except parsley to the water.
  3. Place the whole chicken or chicken carcass into the pot.
  4. Bring to a boil, and remove any scum that rises to the top.
  5. Reduce the heat to the lowest setting and let simmer.
  6. If cooking a whole chicken, the meat should start separating from the bone after about 2 hours. Simply remove the chicken from the pot and separate the meat from the bones. Place the carcass back into the pot and continue simmering the bones for another 12-24 hours and follow with step 8 and 9.
  7. If cooking bones only, simply let them simmer for about 24 hours.
  8. Fallon suggests adding the fresh parsley about 10 minutes before finishing the stock, as this will add healthy mineral ions to your broth.
  9. Remove remaining bones from the broth with a slotted spoon and strain the rest through a strainer to remove any bone fragments.

Bone Broth—A Medicinal ‘Soul Food’

Simmering bones over low heat for an entire day will create one of the most nutritious and healing foods there is. You can use this broth for soups, stews, or drink it straight. The broth can also be frozen for future use. Keep in mind that the “skin” that forms on the top is the best part. It contains valuable nutrients, such as sulfur, along with healthful fats, so just stir it back into the broth.

Bone broth used to be a dietary staple, as were fermented foods, and the elimination of these foods from our modern diet is largely to blame for our increasingly poor health, and the need for dietary supplements.

Both broth and fermented foods, such as fermented veggies, are simple and inexpensive to make at home, and both also allow you to make use of a wide variety of leftovers. When you add all the benefits together, it’s hard to imagine a food that will give you more bang for your buck.